How to Lose Weight Safely: 5:2 Diet Recipes to Lose Weight Naturally, Get Slim Easily & Feel Great

By Dr. Michael Ericsson

How to Lose Weight Safely: 5:2 Diet Recipes to Lose Weight Naturally, Get Slim Easily & Feel Great

If you want to Lose Weight Fast, Lower Blood Pressure, Eliminate Toxins & Improve Your Health, then this is your book!

This book contains awesome steps and strategies on how to lower your blood pressure and cholesterol, lose weight, as well as how to look younger with the proper diet plan.

What You'll Learn in How to Lose Weight Safely: 5:2 Diet Recipes to Lose Weight Naturally, Get Slim Easily & Feel Great...
What is the 5:2 DIET
What are the benefits of 5:2 DIET
What to eat and what not to eat on 5:2 DIET
How to prepare amazing 5:2 DIET recipes
How to follow easy 21-day 5:2 DIET plan for great results

Tips in losing your belly fat for good that goes well with your diet are also included in this book to help you with your new healthy lifestyle.

What You'll Find Inside...
Breakfasts & Snacks
Smoothies
Salads & Soups
Sandwiches
Main dishes
Desserts
Other recipes!

This book will help you lose weight by following a detailed guide on how to perform proper dieting. The benefits of this diet extend not only on helping you lose weight, but also on giving you many health benefits that could help you avoid various diseases

What are the benefits of 5:2 DIET...
5:2 DIET helps you lose your excess weight
5:2 DIET makes you more energetic
5:2 DIET promotes healthy lifestyle changes
5:2 DIET prevent diseases
5:2 DIET gives us a stronger immune system
5:2 DIET keeps you from overeating
5:2 DIET improves sleep quality
5:2 DIET builds leaner muscles
5:2 DIET detoxifies the body
5:2 DIET keeps you feeling fuller, longer
5:2 DIET avoids empty carbohydrates and calories
5:2 DIET improves our sense of well-being
5:2 DIET improves over-all health

Iimproving yourself takes time and effort. You have to be willing to make the changes and be committed to taking action rather than just reading about them.   

The next step is to staying proactive throughout your diet program and finding the motivation to carry on with the positive changes in your life. Say goodbye to your beloved junk food and say hello to a better and healthier you.

• Language: English
• Publisher: Dr. Michael Ericsson
• Release date: Oct 3, 2018
• ISBN: 9781386628804

Book preview

Introduction

I want to thank you and congratulate you for downloading this book!

This book contains proven steps and techniques on how to understand more about the diet and healthy living, get to know which foods you can and cannot eat and learn about the kinds of recipes that you can make while in the said diet plan.

Provided also are diet plans and an explanation of how it works and for whom will it work best, and numerous recipes that would help you take away extra pounds from your tummy and keep it that way.

Thank you again for downloading this book!

Chapter 1 - The 5:2 Diet: An Overview

The innovative 5:2 diet, developed in the UK, is also popular because it comes in two forms: the fast form and the feed form. In the 5:2 diet, an individual is advised to choose two days each week to restricting caloric intake (600 calories for men and 500 calories for women). These two days, called the fast days, need not to be serial. The remaining five days are called the feed days in which one can consume anything without restriction to type, quantity and nutritional quality.

Researches show that those who follow this type of diet exhibited a significant decrease in the serum levels of triglycerides, LDL cholesterol and IGF 1—compounds that are closely associated with increased risk of many diseases, including cardiovascular ailments and some types of cancer.

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Experts believe that humans have evolved to survive efficiently in alternating conditions of high food availability and extreme food depravity. When early humans have had a kill, their tendency is to feast on the food to survive. However, this condition is not permanent as there are times when our ancestors had to deal with periods of absence of food. Our body has effectively adapted to the alternating schedule of feast and famine. Evidently, we are unable to respond effectively to the high availability of food.

Facts about the 5:2 diet

• It has two forms of eating. The fast and the feast form. During the fast form, you are only allowed limited calories (about 600 calories for men and 500 calories for women) through consumption of certain quality foods.

• It makes you divide your week into two kinds of days. You will have two fast days and five feast days. Fast days, however, need not be consecutive (as this can defeat the objective of avoiding the unnecessary complications of fasting).

• It allows you to enjoy your feast day. On your feast days, you can consume any type of food—healthy in unrestricted quantities of your preference. This seems to balance out or deal with the psychological and physical food craving that might have been created during the fast day. While experts expect followers to eat as much as 175% of the normal food quantity that they eat during the feast day (in response to the caloric restriction on the fast day), studies reveal that dieters could only eat as much as 110%. Furthermore, they also exhibit minimal craving for food.

• It leads to a dramatic guilt-free weight loss. Perhaps the best feature of the diet is the five days of non-restricted eating. During these days, you are neither required to count the number of calories you consume nor think about the quality of food that you feed your body. Studies, however, reveal that people who follow this form of diet lose weight even though they eat as much as they can on the five feast days. Moreover, the weight loss that dieters experience in this form of diet is due to fat rather than muscle loss.

Numbers can be intimidating but fret not because 5:2 is as simple as the ratio of days one consumes his regular meals to the days one has to fast. The diet follows the idea of intermittent fasting. Intermittent fasting is the series of rotations between days or periods of fasting and days of non-fasting.

Fasting can be intimidating but one should not fear this term because the concepts behind the 5:2 diet are easy to understand. Fast is the usual term people use when they do not eat, or they choose to skip meals. In the 5:2 diet, fasting will be required but not the fasting that some usually do wherein they do not eat anything at all. The fasting that is required for the 5:2 diet would not require the absence of food but only reducing of calories to be acquired during the days of fasting.

Calorie is the unit used in computing the amount of energy a food will provide the body after consumption and digestion. A calorie is about 4.184 joules. Two pieces of white bread, for example, will provide around 100 kilocalories (kcal).

The average requirement of calories an individual is required to consume every day is around 2,000 calories for females and 2,400 calories for males. During the non-fasting days of the cycle or the 5 of the 5:2 diet, a person can eat anything as long as he or she eats the required daily average amount of calories. During the fasting days or the 2 of the 5:2 diet, females are to eat 500 calories while males are recommended